Proper diet= Right Food, Right amount, Right combination, at the Right time.
Right food/Right amount- Eat Protein at every meal, to keep this easy, protein serving is the size of your palm. Carb/veg at every meal – the size of your fist. + two additional servings of veg amount to fill cupped hand.
Right Combination- eat protein/carb combo 6x in a day. When it is best for you, add in the 2 servings of veg.
Right time- Eat every 3-4 hours to keep blood sugar levels steady, keep away hunger, and blast metabolism.
When working out, be sure to have a meal within 1 hour post workout. To replenish glycogen stores and help with muscle repair+ growth.
You are allowed 2 cheat meals a week. Ration them accordingly.
Plan ahead, prepare your meals at the start of the week. For example, I will bake a package of chicken breasts and sweet potatoes on Sunday and put them in individual tupperware containers so I can grab them on the go. When you are ill prepared, the opportunity to eat poorly arises.
Keep a daily food journal to keep track of what you eat and what time you eat, as well as water consumption.
WATER!! Drink approximately 1 gallon of water a day!
Supplements: Fish oil, healthy fat – lubricates joints great for skin – and metabolism! Whey protein, great for after the gym or when you are starting to feel hungry. (I have a protein shake before going out so I don’t snack on crap!) Multi vitamin – something simple don’t spend a lot of money – they all have the same ingredients!
These are all the boring foods that will give you an exciting body.
(Focus on consuming these foods and avoid what is not on the list, unless it’s a cheat meal.)
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines) Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no processed deli or sandwich meats)
Complex Carbs
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
Fruit
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, rasberries, lemons or limes
Healthy Fats
Natural Style Peanut Butter
Olive oil, Safflower oil Flaxseed oil Fish Oil Nuts (peanuts, almonds, walnuts)
Avacodo
Dairy
Eggs
Cottage cheese, Ricotta
Greek Yogurt
Misc
Mustard
Garlic
Iced tea Herbal tea Lemon
Dry seasonings (Herbal, etc.) Salt Pepper
Day 8 of the #21daysoffitnesschallenge Aerial Yoga!! Take your fitness to new heights where you are well supported in a silk hammock! I find this is one of the best ways to deepen asanas and decompress the spine. Understandably intimidating, make sure you have a knowledgeable instructor and know you can always pass on a pose you don’t feel safe doing. There are plenty of poses with at least one foot on the ground!(but I bet you’ll gain the courage to try other asanas the more time you spend with the silks😉) There are even meditation classes where you lay fully supported in a silk! (Check out @_becurrent) if you’re in the Valley, check out my friend @charleyraee at @scottsdalepilatesandyoga She is kind, and patient and leads a fun aerial class! Let me know if you decide to fly!! 🙏🏼•
Holly Fitness 